Many people who practice weight lifting are not exercising the proper form or safety measures to effectively utilize the workout. The overhead squat, bench press, deadlift, and power clean and jerk are described as being the most efficient weight lifting routines and can be practiced safely and easily by almost anyone.
Key Takeaways:
- A solid overhead squat will earn you respect at the gym; it’s a lift that demands balance, stability, and full-body strength, not to mention confidence. But if your form sucks and you can’t control the bar, you only put your safety (and everyone else’s) at risk. Nobody wants to be that guy.
- The bench press’s inclined position isolates the upper body, which makes it a great lift for strengthening and building muscle in the chest, shoulders, and arms.
- For most guys, their deadlift one-rep max is their biggest, most brag-worthy number. But you may be avoiding getting heavy for fear of hurting your back. That’s valid, considering how many people sacrifice form for personal records.
Some experienced lifters will return the bar to a behind-the-neck position and re-rack, but this can cause injury if done improperly.
Read more: Master the Barbell: The 4 Moves You Need
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